Warm up: 3rnds: h
Hollow hold x :30
kb swing x :30
oh squats PVC x:30
Shoulder activation:
3rnds: banded pull aparts x 10
Side band pull aparts x 5/5(d1/d2 rotation)
Strength
EMOM x 5 mins: 6pull ups
rest 3mins
EMOM x 5mins 6 push ups-band/weight used must stay the same over course of pull up program
WOD
5rnds:
3 wall walks
15swings 24/16
400m run
Extra credits:
3rnds
Banded shoulder stretch x :30 each side
Hockey ball rotator cuff smash x:30 each side
